Standing Leg Curl Without a Machine

If you don't have access to a gym with exercise machines, that doesn't mean you can't do the standing leg curl exercise, which targets the hamstrings, a group of two muscle heads on the back of your thigh. Perform the exercise in the comfort of your home with an exercise band, a portable, lightweight, inexpensive piece of training equipment available at many department stores and fitness retailers.

  1. Equipment

    • Exercise bands are available in several shapes and types. An exercise band with an ankle cuff allows you to comfortably attach the band to your working leg. A circular band or figure-8 band will also work for the standing leg curl exercise. Some circular bands have foam on one side of the band to cushion the back of your ankle from the pressure of the tube. You can also use a long, straight band with handles. Loop the band by slipping one end of the band through the opposite handle, and wrap the looped end of the band around the ankle of your working leg.

    Set Up

    • Although the color-scheme varies among manufacturers, dark-colored bands, such as red, blue and black, typically offer more resistance, while light-colored bands, such as yellow and green, offer less resistance. Thicker bands provide more resistance than thinner bands. Start with a light to medium band and gradually increase the tension as you become stronger and more comfortable with the exercise. With one end of the band attached to your ankle, anchor the other end of the band to a secure object close to the floor, such as a pole or low railing. Face the anchor and step back until the band doesn't have any slack. With a straight band, you can step on the free end of the band with the non-working leg to anchor it, but this may make it more challenging to balance, especially with high-tension bands.

    Execution

    • Stand with your feet hip-width apart. Tighten your abdominal muscles to help stabilize your torso and lift the working foot 1 to 2 inches off the floor. This is the starting position. Bend your knee and pull the working foot back toward your buttock. Hold your thigh stationary with your knee pointing toward the floor. Pause for a count, slowly straighten your leg and return to the starting position. Complete eight to 12 repetitions, and then switch legs.

    Considerations

    • If you have trouble maintaining your balance, stand next to a sturdy object, such as a chair or bench, and hold onto the object for support. Your heel should touch or almost touch your buttock, but the range of motion will be different for each individual based on the flexibility of the quadriceps and hip flexor muscles. If your torso shifts forward or your hips move as you pull your lower leg back, you have reached the limit of your range of motion. Stop at this point. Do not force the movement. Your flexibility will improve as you perform the exercise more regularly.